7 rounds for time;
4 HSPU
5 squat clean - 135#
6 chest to bar chin ups
7 KBS - 2pd
each exercise CANNOT be broken or fractioned
for HSPU - once you kick up, you must stay up, you may pause at top or bottom
for squat clean - they MUST be touch and go reps; you cannot rest bar on ground or on lap, only on shoulders if break is needed
for chin ups, chest to bar, not shirt to bar; you cannot touch down, you may rest by full hanging
for KBS - you cannot double pump, once you start swings, you must finish all reps straight
if reps are broken in any exercise, you start again with that exercise at rep 1 for that same round
(i.e. if you are in round 2 and you do 4 HSPU, then rest on ground on 3rd squat clean, you start over at rep 1 for squat clean on that 2nd round)
post total time taken to complete 7 rounds and notes to comments
4 HSPU
5 squat clean - 135#
6 chest to bar chin ups
7 KBS - 2pd
each exercise CANNOT be broken or fractioned
for HSPU - once you kick up, you must stay up, you may pause at top or bottom
for squat clean - they MUST be touch and go reps; you cannot rest bar on ground or on lap, only on shoulders if break is needed
for chin ups, chest to bar, not shirt to bar; you cannot touch down, you may rest by full hanging
for KBS - you cannot double pump, once you start swings, you must finish all reps straight
if reps are broken in any exercise, you start again with that exercise at rep 1 for that same round
(i.e. if you are in round 2 and you do 4 HSPU, then rest on ground on 3rd squat clean, you start over at rep 1 for squat clean on that 2nd round)
post total time taken to complete 7 rounds and notes to comments
14:22 Rx'd
ReplyDeleteWow...
19:58
ReplyDeleteFelt good until last set of pull ups. Failed it 4 or 5 times, could not hang on. Spent some where around 4-5 minutes on that set. Got frustrated and wasted a ton of energy.
Next time.......
15:14 as rx'd
ReplyDelete19:27
ReplyDeletedid 9 KBS w/ 55lb KB
most rest time was used before HSPU as they are a weakness
had to redo one set of HSPU and one set of CTB's.
Will do this evening @ OPT. Question for anyone regarding HSPU which remains a nemesis for me. I have increased my strength on all other shoulder based movements but HSPU just slightly improve at a snail's pace (although they are heading the right direction!). Did anyone else see slow progression on HSPUs & then, ah-ha, discover some hidden technique. Gotta be almost 100% brute strength but technique can help anywhere.
ReplyDelete24 minute ish
ReplyDeleteWatch stopped at 10:45, but I was about a round behind Mack.
cleans killed me
had to redo 4 sets of cleans as I had a tendacy to pause on my leg to regrip on 2 sets and lost my grip on the fourth rep of one round and stopped at the bottom to regrip on another set.
Grant I'd have to watch what you are doing but how much are you working specifically on HSPU? Do you attack them once a week? Do you touch your crown or your forehead to the floor?
ReplyDeleteHSPU are rough for the longer-armed dudes like yourself and they take time to improve. Sometime good strategy can overcome missed reps which slow down the WODs...
15:15
ReplyDeleteGood pacing and really pushed it on the last rds. 2 big tears on the last 2 reps of CTB and man were the KBS tough then.
Another barn burner!
Grant, I still struggle from time to time with HSPUs. Keep practising and make sure you rest more than you think you need to, form 1st, speed & intensity to follow. Good luck boys, push it hard!
DJ, you just got me.
The new scoreboard timer @ OPT rocks!!
should have pushed harder rob...... haha jk..... but seriously. This one was tough to gauge the rest, I think I could have pushed harder, but now I'll never know....
ReplyDeleteuntil next time.....
ReplyDeleteTime- 21:36
ReplyDelete- failed on last round of HSPU. Felt ok, in hindsight I was too conservative on my rest times.
Grant, people have improved HSPU's in many ways...if there was an answer to that, we'd all be HSPU masters...there are too many factors at play...DJ is not the best at HSPU...but when forced to do 4 in a row as in todays wod, they get done, and THAT is the goal...let me give you an idea...clients of mine have improved HSPU by a;
ReplyDeletebetter OHS, better 5K runs, better dead lift 1RM's, better snatch balance, better ring dips...you get my drift...one thing is FOR SURE and the answer to EVERY CF'ers questions of "how do I improve this or that" - WORK CAPACITY
Grant, I am 6'2" and have long ass arms myself. These too are one of my weaknesses and may have an impact on my time today if I don't manage my rests correctly and complete these babies unbroken. I haven't decided how I'm going to fight that battle yet. :)
ReplyDeleteWhen I started 3 years ago, I couldn't do any unassisted HSPU's. Now I'm able to push off 18-21 on a fresh day with a wide hands, head to floor with full extension. As OPT said, increased work capacity will increase your strength in that area naturally.
A few tips that have helped me above and beyond the regular programming:
- Work HSPU's into your pre/post workouts where applicable.
- Narrow your hands to shoulder width to build strength and save the wider grip for faster/higher rep timed workouts.
- Use parellettes with hands at shoulder width with assistance to continue building that deep dip/drive and narrow hand placement strength.
Great job everyone on your efforts today. When I saw this last night, I was thinking "Sweet Jesus" as Geoffe would put it. I had a feeling the weight and variance was going to have a big impact on time spreads today. It's going to be interesting!
ReplyDelete11:55 as rx'd.
ReplyDeleteThx Trev and Action Brandt.
I still seem to have a very short memory with regards to when I should not be eating before a WOD. Had a Mercola bar about 90 min prior, and felt it after rd 3...my bad
My lord that's fast! Nice work Mike.
ReplyDelete- 22:28
ReplyDeleteOn call... Found time 2 sneak away...
ReplyDeleteAs rx'ed
12:47
As 4 hspu's... I have found a lot of improvement l8ly by doing hand stand wall walks and getting upside down on the rings... I find myself more 'stable' and able 2 focus more on the push than the balance...
Great work Mike.
ReplyDelete19:22
ReplyDeleteLooking at the workout, my goal was to finish before my clients started showing up (~45:00). Expected major hang-ups at the hspus... especially since I decided to start doing them right to the floor rather than the abmat. Really happy with the performance!
oh... forgot to mention that I did 34" box jumps instead of 2pd swings again. Just enough time at bottom to reset feet for next jump and jumping off the top.
ReplyDeleteNice work Rory, DJ, Rob and amazing job Fitz.
ReplyDeletelooks like your working hard in the photo Chad...I hope your new place has come together well
Steve, I don't know what the odds are of this happening, but I'm pretty sure I got 22:28... Rory stopped the time and I think that's what it ended at, not 100% sure as I was in hell.
ReplyDeleteTime: 13:56
ReplyDeletePlayed it a little safe between rounds. More than I should have. Had to do an extra set of hspu in the 3rd round because of lost balance. Everything else was unbroken.
That's an awesome photo of Chad "action" in action!
ReplyDeletegot back to some movement today which is a good thing but it may be a little longer before hitting the big dawgs as my capacity is off a little...or a lot judging from my row(cals) on the minute workout.
James, just thought I would say a quick hey and that you are a terrible human for coming up with this thing! My other trainer Eric told me about it today and I felt like I was running in mud. Great workout.. tough. Hope to see you soon. I'll be up in Calgary next weekend for the cert so if you're around it would be great to catch up.
ReplyDeleteSpeal
Holy crap, we've had a Spealer citing! If you're gonna do 'em you should post 'em, man!
ReplyDeleteNice job today, dudes, I'm taking today and tomorrow off to let my bones knit a little. 3 out of 4 exercises today would have sucked at my hall so I said, "I'm off!!"
Oh and hi Carmen. There, you've been outed...
Cool, Speal posted! What was your time?
ReplyDeleteGeoff, my math might terrible, but your spelling is just as bad. Sighting
time= 14:44
ReplyDeleteKnee was tweaked on the cleans but all sets unbroken,
goal was sub 15 min so somewhat happy
24:21
ReplyDeleteabs are sore from wed WOD....
No Rob, look:
ReplyDeleteCiting-mention: commend; "he was cited for his outstanding achievements"
I just assumed he did really great!
17:03 as Rx'd
ReplyDeleteFelt great & HSPU were a great improvement. DJ I was able to implement your tip [pure gold]. Appreciate all the other blogger tips - thanks.
Don & Mike gave me a huge practical tip on the 2pd KBS; 'let 'er go at the top of the last swing'.
DNF
ReplyDeleteHumbled, very humbled....
Grip failed miserably on the squat cleans.
Got 9:28 guys, felt like someone shot me in the gut on the third round!
ReplyDelete11:39
ReplyDeletegetting stronger...
only issue was grip on squat cleans last 2 rounds...almost puked last round...pukie burps while doing swings.